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The goal of the 1-21 mind management meditation is to count up to 21 breaths without thinking of anything else--without any thoughts entering the mind except for breath counting.
- Sit quietly and begin to count your breaths with an inhalation/exhalation being one count.
- As soon as a thought enters your mind during the count, it means you have lost the contest with your mind and must therefore begin counting again.
- Do not be become discouraged if you only get to the fourth or fifth breath count before your mind wanders and thoughts enter. This is typical for most people. Be both patient and kind with yourself.
- When you realize you are thinking thoughts, simply acknowledge that this has happened and start the count over begininng at one. With practice you will be able to count more breaths before thoughts emerge.
-Victor M Parachin, Sit a Bit
- Sit quietly and begin to count your breaths with an inhalation/exhalation being one count.
- As soon as a thought enters your mind during the count, it means you have lost the contest with your mind and must therefore begin counting again.
- Do not be become discouraged if you only get to the fourth or fifth breath count before your mind wanders and thoughts enter. This is typical for most people. Be both patient and kind with yourself.
- When you realize you are thinking thoughts, simply acknowledge that this has happened and start the count over begininng at one. With practice you will be able to count more breaths before thoughts emerge.
-Victor M Parachin, Sit a Bit
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1. Do it with a group. It's the easiest way to do meditation because the energy of several people sitting together is motivating and makes it possible to sit longer.
2. Do it with a friend. This way you both support and encourage each other to deepen the practice.
3. Do it alone. Tap your inner Buddha and find a quiet place to sit.
4. Do it with a teacher. Take some private instruction from a meditation teacher.
5. Do it outside. Nature nurtures the spirit and stimulates the senses creating a sense of peace, awe and unity with the planet.
6. Do it with children. Children are naturals for this practice when given user friendly instructions.
7. Do it at work. Instead of taking that coffee break and adding caffeine to work stress, use the break time to meditate.
8. Do it with a student. Many people want to learn meditation but don't know how to get started. Open that door for them.
9. Do it at a temple. You are welcome at the local Hindu or Buddhist temple. Visitors can go inside and simply sit.
10. Just do it! Keep it short or keep it long or somewhere in between. Remember that a few minutes of meditation is better than no meditation at all.
-Victor M Parachin, Buddhist Wisdom for Beginners
2. Do it with a friend. This way you both support and encourage each other to deepen the practice.
3. Do it alone. Tap your inner Buddha and find a quiet place to sit.
4. Do it with a teacher. Take some private instruction from a meditation teacher.
5. Do it outside. Nature nurtures the spirit and stimulates the senses creating a sense of peace, awe and unity with the planet.
6. Do it with children. Children are naturals for this practice when given user friendly instructions.
7. Do it at work. Instead of taking that coffee break and adding caffeine to work stress, use the break time to meditate.
8. Do it with a student. Many people want to learn meditation but don't know how to get started. Open that door for them.
9. Do it at a temple. You are welcome at the local Hindu or Buddhist temple. Visitors can go inside and simply sit.
10. Just do it! Keep it short or keep it long or somewhere in between. Remember that a few minutes of meditation is better than no meditation at all.
-Victor M Parachin, Buddhist Wisdom for Beginners
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If you're like most people, the chances are good that you've spent far too much time trying to fit in. It's a huge waste of time which brings nothing but irritation, frustration and disappointment, because ultimately, we can never fit it no matter how hard we try.
Why? Because it's impossible to be everything we think everyone else wants, needs and demands that we be. Trying and trying and trying to fit in and be acceptable to others leaves us feeling compromised, emotionally and intellectually weak and completely lacking in authenticity. Our true voice may not get lost but may become a quiet whisper.
How about doing this instead: stop trying to fit in. While continuing to be intentional about extending kindness, civility, compassion to all those you meet and relate to, decline the pressure to fit in. Allow yourself to follow paths that speak to your spirit, regardless of the culture around. This simple decision will serve you well.
-Victor M Parachin, Think Like the Buddha
Why? Because it's impossible to be everything we think everyone else wants, needs and demands that we be. Trying and trying and trying to fit in and be acceptable to others leaves us feeling compromised, emotionally and intellectually weak and completely lacking in authenticity. Our true voice may not get lost but may become a quiet whisper.
How about doing this instead: stop trying to fit in. While continuing to be intentional about extending kindness, civility, compassion to all those you meet and relate to, decline the pressure to fit in. Allow yourself to follow paths that speak to your spirit, regardless of the culture around. This simple decision will serve you well.
-Victor M Parachin, Think Like the Buddha
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"If you place your mind on thoughts that are based upon compassion and wisdom, that's what the mind will become familiar with." -Sakyong Mipham Rinpoche
The above quote is provocative because it raises this vital question: "What's my mind 'familiar' with?" If you'd like to begin with our culture, ask the question differently: "What's familiar to the mind of people in our society?"
The answer is as quick as it is obvious: violence, anger, greed, frustration, even rage. These are so "familiar" to the mind that they are easily, quickly, and readily triggered by the smallest of issues. The concepts that are not familiar to the minds of many people in our culture are wisdom, compassion, kindness, civility, etc.
The concept that we become what we think was first taught by the Buddha, who succintly said, "All that we are is the result of what we have thought. The mind is everything. What we think, we become." . . .
Here is a meditation to explore mind familiarity.
- Sit comfortably and quietly.
- Focus on your breathing for a few moments by saying "In" on the inhalation and "Out" on the exhalation.
- Ask yourself, "What is my mind 'familiar' with?"
- Pause to see what comes up: anger or acceptance, greed or geerosity, cruelty or kindness.
- Conclude with the resolve to make your mind more "familiar" with virtues associated with compassion and wisdom. Do this by repeating affirmations like these:
--- I act compassionately to all.
--- I respond with kindness to all.
--- I see the best in each person.
-Victor M Parachin, Sit a Bit
The above quote is provocative because it raises this vital question: "What's my mind 'familiar' with?" If you'd like to begin with our culture, ask the question differently: "What's familiar to the mind of people in our society?"
The answer is as quick as it is obvious: violence, anger, greed, frustration, even rage. These are so "familiar" to the mind that they are easily, quickly, and readily triggered by the smallest of issues. The concepts that are not familiar to the minds of many people in our culture are wisdom, compassion, kindness, civility, etc.
The concept that we become what we think was first taught by the Buddha, who succintly said, "All that we are is the result of what we have thought. The mind is everything. What we think, we become." . . .
Here is a meditation to explore mind familiarity.
- Sit comfortably and quietly.
- Focus on your breathing for a few moments by saying "In" on the inhalation and "Out" on the exhalation.
- Ask yourself, "What is my mind 'familiar' with?"
- Pause to see what comes up: anger or acceptance, greed or geerosity, cruelty or kindness.
- Conclude with the resolve to make your mind more "familiar" with virtues associated with compassion and wisdom. Do this by repeating affirmations like these:
--- I act compassionately to all.
--- I respond with kindness to all.
--- I see the best in each person.
-Victor M Parachin, Sit a Bit
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For those of us who live in the West and who have been shaped largely by European intellectual tradition, a good way to understand Buddha is through a comparison between Martin Luther and the Buddha. European history and Christianity itself were completely transformed when a monk named Martin Luther proposed alternatives to the Catholicism of his day. At the time, Catholic Christianity was largely a religion of rituals with an elite priesthood ruling over a complex theology. Luther was regarded as radical because he advocated individual effort, plain language, and a simple approach to life and faith.
Buddha acted in much the same way. Buddhism arose in northern India around 500 BCE in response to complex Hinduism. Like the Catholicism of Luther's day, Hinduism was a religion of rituals, an elite priesthood, a complex theology, many gods, and a caste system whereby people were rigidly divided and severely restricted to predetermined roles. Like Luther, Buddha stressed the importance of individual effort and direct personal experience, rather than relying on a priest to be an intermediary.
-Victor M Parachin, Eastern Wisdom for Western Minds
Buddha acted in much the same way. Buddhism arose in northern India around 500 BCE in response to complex Hinduism. Like the Catholicism of Luther's day, Hinduism was a religion of rituals, an elite priesthood, a complex theology, many gods, and a caste system whereby people were rigidly divided and severely restricted to predetermined roles. Like Luther, Buddha stressed the importance of individual effort and direct personal experience, rather than relying on a priest to be an intermediary.
-Victor M Parachin, Eastern Wisdom for Western Minds
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"Simple living helps in high thinking and getting mastery over mind and body." -Swami Sivananda
The Buddha recognized that we humans have four basic needs. in Buddhism these are referred to as "The Four Requisites" which are:
1. Nutrition--food and water to keep the body healthy and strong
2. Clothing--to protect from the elements and from insects
3. Shelter--for safety and protection from weather conditions
4. Medicine--to help the body overcome disease
These are basic and necessary. However, this list of four then raise these important questions:
1. How much food do you really need?
2. How much clothing do you really need?
3. How much shelter do you really need?
4. How much medicine do you really need?
-Victor M Parachin, Buddhist Wisdom for Beginners
The Buddha recognized that we humans have four basic needs. in Buddhism these are referred to as "The Four Requisites" which are:
1. Nutrition--food and water to keep the body healthy and strong
2. Clothing--to protect from the elements and from insects
3. Shelter--for safety and protection from weather conditions
4. Medicine--to help the body overcome disease
These are basic and necessary. However, this list of four then raise these important questions:
1. How much food do you really need?
2. How much clothing do you really need?
3. How much shelter do you really need?
4. How much medicine do you really need?
-Victor M Parachin, Buddhist Wisdom for Beginners
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There are many voices inside our minds, all of them crying out for attention. Get to know your unique inner talk so that you can effectively control it, much like the way a choir director leads a group of singers. What kind of voices are in your head? Are they sad, negative, joyless, frustrated, dispirited ones? Are they happy, positive, joyful, peaceful, passionate ones? Most of us have a blend of those two extremes. . . .
Take charge of your inner dialogue. When disturbing and negative voices emerge, notice them without judging them harshly, and direct them gently to soften and ease up. Simultaneously, pay attention to the voices that express gratitude, joy, compassion, kindness, love, peace, strength, humor. Direct your voices toward hope, happiness, harmony and your life with reflect those very qualities.
-Victor M Parachin, Think Like the Buddha
Take charge of your inner dialogue. When disturbing and negative voices emerge, notice them without judging them harshly, and direct them gently to soften and ease up. Simultaneously, pay attention to the voices that express gratitude, joy, compassion, kindness, love, peace, strength, humor. Direct your voices toward hope, happiness, harmony and your life with reflect those very qualities.
-Victor M Parachin, Think Like the Buddha
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At the end of your day or even at the beginning of a new day, go back and review the previous 24 hours asking yourself:
- What was I thinking? (then pause to review)
- Why was I thinking that? (again, pause to review)
- What was the result of those thoughts? (pause again to review)
Conclude by reminding yourself, "I am not my thoughts and I have the power to choose and change my thoughts."
-Victor M Parachin, Sit a Bit
- What was I thinking? (then pause to review)
- Why was I thinking that? (again, pause to review)
- What was the result of those thoughts? (pause again to review)
Conclude by reminding yourself, "I am not my thoughts and I have the power to choose and change my thoughts."
-Victor M Parachin, Sit a Bit
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The simple act of writing a gratitude letter to someone can boost your level of happiness and place your focus toward the positives about your life. In a recent experiment done by Steve Toepfer, assistant professor in Human Development and Family Studies at Kent State University, he asked subjects to write a meaningful letter of gratitude to anyone they wanted. The more letters people wrote the less they reported feeling symptoms of depression, and they noted feeling happier and more satisfied with life overall. "If you are looking to increase your wellbeing through intentional activities, . . . write letters of gratitude to someone," Toepfer says. "There is a cumulative effect, too. If you write over time, you'll feel happier, you'll feel more satisfied, and if you're suffering from depressive symptoms, your symptoms will decrease."
-Victor M Parachin, "Five Steps to a More Positive Attitude"
-Victor M Parachin, "Five Steps to a More Positive Attitude"
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Only you can exercise control of your thoughts. The ancient Indian sage Patanjali had this advice: "When presented with disquieting thoughts or feelings, cultivate an opposite elevated attitude." His wisdom is a reminder that we have the power to manage our own minds, that we can abruptly change what we imagine, feel and think. But there are times our mind seems to be engaged in a struggle for territory--a fight between positive thoughts vs. negative thoughts. Become a mental warrior and rally yourself to win that battle by taking control of your thoughts.
Here are some examples of switching perceptions from the negative to the positive:
- For "I'll never get that job," switch to "I've got a strong resume, better than most."
- For "I'm too old to return to college," switch over to "Many second career people return to school, and I can be one of them."
- And for "I never get what I want," switch over to "I deserve the best life has to offer."
-Victor M Parachin, "Five Steps to a More Positive Attitude"
Here are some examples of switching perceptions from the negative to the positive:
- For "I'll never get that job," switch to "I've got a strong resume, better than most."
- For "I'm too old to return to college," switch over to "Many second career people return to school, and I can be one of them."
- And for "I never get what I want," switch over to "I deserve the best life has to offer."
-Victor M Parachin, "Five Steps to a More Positive Attitude"